Oven Fried Fish and Chips
For a healthier take on a classic English fish and chips recipe, make this Oven Fried Fish and Chips from Chef Binks today. This fish and chips recipe is baked and not fired, which cuts down on the calories.
Notes
To watch Chef Binks make this fish and chips recipe, check out this cooking video:
For more healthy recipes visit Chefbinks.com
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Cooking Time45 min
Cooking MethodOven
Ingredients
- Olive oil cooking spray
- 1 1/2 pound sweet potatoes, scrubbed and cut into 1/4-inch-thick wedges
- 4 teaspoons olive oil
- 1 1/2 teaspoon Cajun or Creole seasoning, divided
- 2 cups bran flakes
- 1/4 cup whole wheat flour
- 1/4 teaspoon salt
- 2 large egg whites, beaten
- 1 pound Pacific cod, or haddock or tilapia cut into 4 portions
Instructions
- Position racks in upper and lower third of oven; preheat to 425 degrees F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
- Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
- Meanwhile, coarsely grind bran flakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground bran flakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
- Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.
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